DOWNLOAD TODAY’S WORKOUT SPREADSHEET HERE:DAY 9 Get The Sheet! LAT PULLDOWN Keys to Success For This Exercise: Squeeze your shoulder blades back before pulling the weight down Bring your arms all the way down to complete the movement PLANK DUMBELL ROW Keys to Success For This Exercise: Push through your thorasic spine and hold your core tight to keep from rocking back and forth Bring your feet wider then a regular plank BENT OVER DUMBELL ROW Keys to Success For This Exercise: Bend at the waist, hold core and back tight Keep head and neck relaxed Go slow and controlled and squeeze at the top of the motion REAR DELT FLY Keys to Success For This Exercise: Make sure you are squeezing your back muscles at the top of the motion Keep your core tight and don’t let yourself sway or rock back and forth WIDE GRIP LAT PULLDOWN Keys to Success For This Exercise: Hold the bar wider then a normal grip Squeeze your shoulder blades before pulling down the bar Bring your arms all the way down to complete the movement ULTIMATE AB ROLL Keys to Success For This Exercise: Keep head and neck relaxed, pull yourself up with your core muscles Go slow and controlled
